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  6. Black turtle bean vs. Chia seeds

Black turtle bean vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Chia seeds

  • Black turtle bean has more Folate, Potassium, and Vitamin B1, however, Chia seeds has more Selenium, Fiber, Manganese, Phosphorus, Calcium, Vitamin B3, and Magnesium.
  • Black turtle bean's daily need coverage for Folate is 99% more.
  • Black turtle bean has 4 times more Potassium than Chia seeds. Black turtle bean has 1500mg of Potassium, while Chia seeds has 407mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Black turtle bean vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +12.7%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +109.4%
Contains more CalciumCalcium +294.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +95.5%
Contains more ManganeseManganese +172.3%
Contains more SeleniumSelenium +1625%
~equal in Copper ~0.924mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +806.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +217.6%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +351.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +28.5%
Contains more CarbsCarbs +50.2%
Contains more WaterWater +89.7%
Contains more FatsFats +3315.6%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -93%
Contains more Mono. FatMonounsaturated Fat +2860.3%
Contains more Poly. FatPolyunsaturated fat +6015%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Chia seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Chia seeds Opinion
Calories 339kcal 486kcal Chia seeds
Protein 21.25g 16.54g Black turtle bean
Fats 0.9g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 47.75g 7.72g Black turtle bean
Carbs 63.25g 42.12g Black turtle bean
Magnesium 160mg 335mg Chia seeds
Calcium 160mg 631mg Chia seeds
Potassium 1500mg 407mg Black turtle bean
Iron 8.7mg 7.72mg Black turtle bean
Sugar 2.12g Chia seeds
Fiber 15.5g 34.4g Chia seeds
Copper 1mg 0.924mg Black turtle bean
Zinc 2.2mg 4.58mg Chia seeds
Phosphorus 440mg 860mg Chia seeds
Sodium 9mg 16mg Black turtle bean
Vitamin A 17IU 54IU Chia seeds
Vitamin E 0.21mg 0.5mg Chia seeds
Manganese 1mg 2.723mg Chia seeds
Selenium 3.2µg 55.2µg Chia seeds
Vitamin B1 0.9mg 0.62mg Black turtle bean
Vitamin B2 0.193mg 0.17mg Black turtle bean
Vitamin B3 1.955mg 8.83mg Chia seeds
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Folate 444µg 49µg Black turtle bean
Trans Fat 0g 0.14g Black turtle bean
Saturated Fat 0.232g 3.33g Black turtle bean
Monounsaturated Fat 0.078g 2.309g Chia seeds
Polyunsaturated fat 0.387g 23.665g Chia seeds
Tryptophan 0.252mg 0.436mg Chia seeds
Threonine 0.894mg 0.709mg Black turtle bean
Isoleucine 0.938mg 0.801mg Black turtle bean
Leucine 1.697mg 1.371mg Black turtle bean
Lysine 1.459mg 0.97mg Black turtle bean
Methionine 0.32mg 0.588mg Chia seeds
Phenylalanine 1.149mg 1.016mg Black turtle bean
Valine 1.112mg 0.95mg Black turtle bean
Histidine 0.592mg 0.531mg Black turtle bean
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
32%
Chia seeds
Minerals Daily Need Coverage Score
135%
Black turtle bean
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.